Creamy Roasted Cauliflower Soup with Onions & Garlic

This PCOS-friendly Creamy Roasted Cauliflower Soup recipe is easy-to-make, super smooth and filled with flavour. It’s made with only simple ingredients like oven-roasted cauliflower, onions and lots of roasted garlic.

Keep reading for how to make this healthy, gluten-free, dairy-free, no-sugar-added, PCOS-friendly, easy-to-make, soup recipe… 

MAKING EATING FOR PCOS EASY AND DELICIOUS WITH ROASTED CAULIFLOWER SOUP WITH ONIONS & GARLIC …

This is one of my favourite soups EVER (FUN FACT: This is one of the first recipes I created myself. It’s gotten many updates over the years – you can find an original version here – but I’m still super proud of it and each spoonful makes me love it just a little bit more). The cauliflower blends up into the smoothest, silkiest texture and the roasted garlic and onions pack so much flavour into each spoonful. It’s all things silky, savoury, satisfying, creamy and perfectly PCOS-friendly.

Creamy Roasted Cauliflower Soup with Onions & Garlic

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• Total Time: 1 hour 15 minutes
• Yield: 4-6 1x

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Ingredients

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• 2 Onion (medium-large, cut into wedges)*
• 1 head Cauliflower (medium, cut into florets, 5-6 cups)
• 1 bulb Garlic (12-14 cloves separated, peeled and left whole)
• 2 Tbsp Avocado Oil 
• 1 tsp Sea Salt or Real Salt (divided)
• 5–6 cups Vegetable Broth (low-sodium)
• 1 tsp Italian Seasoning
• Fresh Ground Pepper (to taste)
• Optional: 1/2 cup Unsweetened, Plain Almond Milk or canned Full-Fat Coconut Milk (divided) 

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Instructions

1. Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper. 
2. Arrange the onions and cauliflower to the prepared baking sheet and drizzle with 1 1/2 tablespoons of oil and season with half of the salt.
3. Place the garlic cloves on a second, smaller piece of parchment paper. Drizzle with the remaining oil (about 1/2 tbsp) and fold the parchment paper around the garlic to make a sealed packet. Place the packet folded side down in the middle of the baking sheet.
4. Bake in the oven for 40-45 minutes until the cauliflower and onions are tender and the edges have begun to caramelize and brown.
5. Heat the vegetable broth in a pot over medium-high heat (use 5 cups for a thicker soup consistency or 6 cups for a thinner soup consistency) and add the Italian seasoning, the remaining salt and fresh ground pepper (to taste). Bring to a gentle boil then remove from the heat and add the roasted cauliflower, onions and garlic. Stir to combine.
6. Transfer the soup to a high-speed blender* or food processor (or use an immersion blender) and blend until smooth and silky. Season with additional salt and pepper, if needed.
7. Divide between bowls and serve. For a creamier soup, stir in dairy-free milk just before serving.

Notes

1. I use sweet onions here but yellow onions work as well.
2. For serving: Drizzle with some good-quality olive oil, fresh chopped herbs (like parsley) or reserved roasted cauliflower florets.
3. One serving is approximately equal to 1 – 1.5 cups of soup.

Keywords: soup, side dish, cauliflower, cauliflower soup, roasted cauliflower

HOW TO MAKE THIS EASY CAULIFLOWER SOUP RECIPE…

Here are some tips to help make a great Creamy Roasted Cauliflower Soup…

• I really like sweet onions for this recipe. Yellow onions work too. Red/Purple onions would probably work too but will likely give your soup a purple-y colour. Sweet onions, as their name implies, roast up with a little extra all-natural sweetness with compliments the roasted cauliflower and garlic flavours so well.
• Roast the cauliflower and onions until nicely browned and tender (but of course not burnt). This does take a good 40 to 45 minutes but it’s relatively hands-off – you only have to stir once to prevent sticking to the pan or burning – so it’s a good time to catch up on some dishes, prep another dish or get the rest of dinner or lunch ready.
• I always suggest using a low-sodium/no-salt-added broth when it comes to just about anything you would use broth for and this is no exception. I find a lot of the regular or even reduced salt versions are SO SALTY so I like to go with a broth that has none (or next to none) and add my own.
• I add some Italian seasoning spice blend here (which is really just a blend of a bunch of different dried herbs – make sure to read the label and pick a spice blend that is actually just herbs and doesn’t contain any salt or other additives). It gives it a little bit of depth to the flavour but if you don’t have any on hand you could try a combination of other dried herbs like parsley, oregano, basil or thyme. Spices like paprika, ground mustard or coriander would probably be excellent additions as well.
• Add a little extra creaminess with some non-dairy milk. I like to stir just a splash of unsweetened plain almond milk or a spoonful of full-fat canned coconut milk into a warmed bowl of this soup. It takes the flavours from ‘YUM’to ‘WOW’ but this is completely optional or up to you. Just a little bit is all you need but I suggest trying it both ways to see which way you like more.
• And if you like your bowls of soup looking extra pretty upon serving, drizzle with a little bit of extra virgin olive oil (garlic infused olive oil I think would be so delish here), some fresh herbs (parsley or chives), extra fresh ground pepper and if you think it, reserve a few of the roasted cauliflower florets for placing on top. (To be honest, I only fancy up my bowls for pictures or if we have people over for dinner but you do you!)

PCOS-Friendly Roasted Cauliflower Soup Recipe Frequently Asked Questions

Is cauliflower soup healthy? Is it PCOS-friendly?

Yes! And Yes! This recipe uses only simple, real-food ingredients and is mostly vegetables so I am A-OKAY with calling this a healthy soup. And because it’s made with really simple ingredients like avocado oil, sea salt, dried herbs and vegetable broth you won’t find any additives, preservatives, added colour or flavours in this ingredient list.

Cauliflower, onions and garlic are amazing options for a PCOS-friendly diet. They are low-glycemic (won’t spike your blood sugar) and packed with nutrients and flavour. Just be careful when choosing Italian seasoning and vegetable broth at the store – MAKE SURE TO READ THE LABEL!  Go with an Italian seasoning that is just herbs (no salt, flavour enhances or other funky things added) and a vegetable broth that doesn’t have any added sugars, oils or stabilizers (I really love the vegetable broth from Pacific Foods and use it in my kitchen or try making your own broth from scratch).

You can learn more about my PCOS Freedom Food Philosophy and how I eat for PCOS here or check out my PCOS-friendly pantry and food suggestions inside The Always Nourished Food & Kitchen Guide.

Can this cauliflower soup be frozen?

Yes, absolutely! Place in a jar or zipper-lock bag in the freezer for 3 to 6 months. When ready to eat let thaw in the fridge then reheat in a pot on the stovetop until warmed through. 

What goes with cauliflower soup?

This is a healthy side dish that can go beside pretty much anything! Serve with a salad for lunch, beside some chicken, beef or fish for dinner or as an appetizer before any meal. 

MORE ABOUT THIS PCOS-FRIENDLY RECIPE FOR HEALTHY CAULIFLOWER SOUP

I don’t know about you… but I’m pretty much always down for a good bowl of soup. Yes, it’s technically spring and perhaps not officially soup season anymore, the days are getting longer, I’m more than ready to pack away the hats/mittens/heavy boots buuut there’s still a chill in the air and I’m still craving some coziness so soup it is. And in particular, homemade soup (because homemade is almost always best).

And I love the simplicity of this soup in particular. Vegetables blended up with broth and spices never tasted so good and this soup is actually pretty easy to make and doesn’t require a lot of fuss, stirring or watching. Roasted gives so much more flavour and blending gives this soup that super silky smooth texture that leaves you wanting spoonful after spoonful.

For me, soup is always welcome on my PCOS-friendly menu as an addition to lunch or dinner, as an appetizer or just because. Blended soups like this one are perfect for those following a PCOS-friendly lifestyle and nutrition plan because you often don’t really miss the milk or cream or cheese of a lot of other soup recipes out there. (When I work with clients inside of my PCOS Nutrition and Wellness programs I always suggest avoiding foods that you are sensitive to and dairy is usually a big one that comes up for a lot of women, and for me personally as well.)

So when it comes to making soup at home, if you choose the right ingredients (quality broth and spices, tons of veggies and other real-food ingredients) you can make a delicious, nutritious and PCOS-friendly you can enjoy all winter/fall/spring/summer long.

YUM!

I HOPE YOU LIKE THIS RECIPE AS MUCH AS I DO! IF YOU GIVE THIS CREAMY ROASTED CAULIFLOWER SOUP RECIPE A TRY LET ME KNOW IN THE COMMENTS BELOW AND BE SURE TO SHARE A PICTURE ON INSTAGRAM USING THE TAGS @ALWAYSNOURISHED. I LOVE TO SEE WHAT YOU’RE COOKING!

This Roasted Cauliflower Soup recipe was originally published in October 2015. The recipe and photos were updated in March 2022. Thank you for supporting Always Nourished and making recipes like this one possible! You can view the original recipe here.